Warm-Up: 2 rounds 40 Meter bear crawl 40 Meter crab walk 10/10 Mountain climbers 10 Push-ups Strength: Single arm overhead squats x 5/5 x 4 Sets 5/5 Rolling V-ups x 4 Sets Workout 1: 8:00 AMRAP 8 Cal row or bike :30 Max rep Dual thrusters *Go for max rounds and total reps of thrusters Workout 2: 8:00 Time AMRAP [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout 1: EMOM for 12:00 Min 1: :20 Wall sit holding a KB at chest (heavy) + :20 Max rep lateral jump over single KB Min 2: 1/1 Turkish get ups (heavy) Min 3: 7/7 KB Renegade rows with rotation (heavy) [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout 1: Work the order, rest as needed, 7:00 Time cap KB halos (around the head) clockwise x 10 Burpee KB Deadlifts x 15 KB halos counter clockwise x 10 :45 Hollow rocks X 3 sets *Coach's Notes: Keep the KB as close [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 1 Set 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Then 5:00 of full body tissue work Workout 1: Every 90 Seconds x 3 Sets (18:00) First 90 Seconds: 10/10 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press Second 90 Seconds: [...]
Today is a Rest Day Here is you Mobility for the Day!
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms Min 5- Single-Unders Recovery: Rest Day Recovery
Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Workout: 15:00 EMOM Min 1: 45 Seconds of max KB Bridged floor press Min 2: 20 Second Chinese plank + 10 KB pull overs Min 3: 8/8 KB rescue get ups Min 4: Floor wipers holding two KBs straight arm [...]
Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Workout 1: 12:00 Time cap, work the order, build in weight, rest as needed 10 KB single arm/single leg deadlifts, left side 6/6 Alternating single arm KB ground to overhead 10 KB single leg deadlifts, [...]
Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery
